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Plantain raw vs. Jalapeño — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and jalapeño?

  • Plantain raw is richer in potassium and magnesium, while jalapeño is higher in vitamin C, vitamin E, vitamin K, and vitamin B6.
  • Jalapeño's daily need coverage for vitamin C is 111% higher.
  • Jalapeño has 4 times less sugar than plantain raw. Plantain raw has 15g of sugar, while jalapeño has 4.12g.

We used Plantains, raw and Peppers, jalapeno, raw types in this comparison.

Infographic

Plantain raw vs Jalapeño infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +101.2%
Contains more IronIron +140%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -25%
~equal in Zinc ~0.14mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +30%
Contains more CholineCholine +80%
Contains more Vitamin CVitamin C +544.6%
Contains more Vitamin EVitamin E +2457.1%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +40.1%
Contains more Vitamin KVitamin K +2542.9%
Contains more FolateFolate +22.7%
~equal in Vitamin A ~54µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +390.6%
Contains more OtherOther +118.9%
Contains more WaterWater +40.5%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Poly. FatPolyunsaturated fat +62.3%
~equal in Monounsaturated fat ~0.029g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Jalapeño
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Jalapeño DV% diff.
Vitamin C 18.4mg 118.6mg 111%
Vitamin E 0.14mg 3.58mg 23%
Vitamin K 0.7µg 18.5µg 15%
Vitamin B6 0.299mg 0.419mg 9%
Carbs 31.89g 6.5g 8%
Potassium 499mg 248mg 7%
Calories 122kcal 29kcal 5%
Magnesium 37mg 15mg 5%
Vitamin B3 0.686mg 1.28mg 4%
Copper 0.081mg 0.046mg 4%
Iron 0.6mg 0.25mg 4%
Manganese 0.097mg 4%
Fructose 2.63g 3%
Fiber 2.3g 2.8g 2%
Selenium 1.5µg 0.4µg 2%
Folate 22µg 27µg 1%
Vitamin B5 0.26mg 0.315mg 1%
Choline 13.5mg 7.5mg 1%
Protein 1.3g 0.91g 1%
Vitamin B2 0.054mg 0.07mg 1%
Vitamin B1 0.052mg 0.04mg 1%
Phosphorus 34mg 26mg 1%
Calcium 3mg 12mg 1%
Fats 0.37g 0.37g 0%
Net carbs 29.59g 3.7g N/A
Sugar 15g 4.12g N/A
Zinc 0.14mg 0.14mg 0%
Sodium 4mg 3mg 0%
Vitamin A 56µg 54µg 0%
Saturated fat 0.143g 0.092g 0%
Monounsaturated fat 0.032g 0.029g 0%
Polyunsaturated fat 0.069g 0.112g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Jalapeño
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
55%
Jalapeño
Minerals Daily Need Coverage Score
15%
Plantain raw
9%
Jalapeño

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.8)
Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 10.88g)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.